In the world we live in, life can be challenging. For most of us, waking up early, working late at night, daily commuting, exercise etc is a lot to balance with so much on the mind, it's easy to feel stressed for anyone. Stress is present on a daily basis which can be mild and sometimes unbearable resulting to hypertension, depression etc.
Thus, finding ways to relieve stress and stop it from creeping deeper into your life is imperative and one way to shake off the stress is to practice yoga. We all need an effective solution that helps us overcome mental disturbances and allows us to live peacefully with a healthy mind and body. For any stressed individual, yoga can be a game-changer, especially meditation and physical asanas are magic to overcoming stress immediately.
The practice is mood and energy-boosting but it seems to be ideal to help reduce levels of stress in day-to-day life. If you need help managing stress and anxiety, yoga may be a great solution and self-care ritual.
Here's how yoga reduces stress and manages these issues effectively:
Yoga reduces stress and promotes relaxation, which is the natural opposite of stress. Yoga can benefit three aspects of ourselves that are often affected by stress: our body, mind, and breathing. By practising yoga, a little bit daily can drastically affect your well-being in a positive manner. It induces positive energy to your body making one calmer, focus, balance and relaxed. Whether you are at home, work or somewhere in between, yoga is always here to help you relax.
When we're under stress, we often start thinking more about the repercussions of things that we do or wander about what will be the future instead of being in the moment and enjoying for the time being. Sometimes practising yoga lets you think introspect yourself and makes you be in a moment of mindfulness. For instance, focusing your body with yoga indirectly makes you notice a lot of things about yourself, allowing oneself to be just rightly present in that particular moment. Being in the moment like this helps you build your ability to focus and concentrate, which helps in all aspects of life.
Helps you know yourself a little bit more
Yoga is nothing but uniting mind, body and soul and therefore, one of the best reasons to add yoga in your daily kitty is that it helps you find out more about your mind, body, and emotions.
Reduces symptoms of anxiety and depression
A number of studies have shown that yoga may help reduce stress and anxiety. Yoga can enhance your mood and overall sense of well-being. Yoga might also help you manage your symptoms of depression and anxiety that are due to difficult situations. If you are performing Yoga outdoors, experiencing the vibrant colours, sounds and feel of the outdoors during your yoga practice can provide a positive energy boost.
Improves mental strength
A common benefit most people recall is that yoga improves your strength and flexibility for your body as well as mind. Yoga exercises improve mental toughness as it pores in confidence with the body movements and forces the mind to be more focused. When one is doing yoga, the mind gets busy taking care of the coordination of the muscles or making the body stay in a particular posture or form. The staying power as it develops in the mind with its efforts to keep the body still is what is called mental stamina. Yoga is one of the most effective natural ways to improve brain power. After all, a strong mind is definitely linked to a healthy brain.
Yoga helps move the body in directions and ways which one would have never moved before, these new experiences and how one master the new maneuvers lifts the confidence of the practitioner related to the unknown. A boost in the confidence level is necessary to remain persistent on any path chosen by an individual.
Yoga help gather the scattered mind from everywhere, and focus its energy on one thought, action or task. The concentrated energy provides additional power to do what is desired, scattered mind is a weak mind. Practising yoga meditation regularly helps habituate the mind on remaining focused and concentrated.(By Abhishek Otwal)
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Without a doubt, the wedding is one of the most important days of a person's life. To ensure everything is memorable comes with its own set of pressures and anxiety This can take a toll on your mind and body, leaving you stressed. A great way to combat wedding anxiety is with yoga.
The ancient practice offers scientifically proven solutions to everyday problems both physical and mental. Yoga lowers the stress hormones and also strengthens the nervous system while stimulating the lymphatic system which is responsible for removing toxins from the body.
Yoga also calms the mind and can contribute to deeper regulated sleep which is crucial for wellness. We all are aware how good sleep can help heal and maintain a healthy body. With so much to tend to at a wedding, sound sleep helps you stay fresh the whole day.
Here we sharing yoga poses to help unwind and find your peace:
Sukhasana refers to a cross-legged, seated position, and one of the most basic poses used in yoga practice and meditation. It is also a calming pose and it is one commonly used for meditation and practicing breathing exercises.
Sit on your padding in a comfortable, cross-legged position.
Slide the shoulder blades down your back so your shoulders move away from your ears. The crown of your head should rise towards the ceiling.
Your hands can rest in your lap or on the tops of your thighs.
On your inhalations, feel your spine grow long. On your exhalations, root down through your seat.
Standing Forward Bend stretches and lengthens the hamstrings and calves. It is regarded as a relaxing and stress-relieving pose. Traditionally, it is said to help relieve insomnia.
From Raised Hands Pose, sweep your arms down on either side of your body to come into a forward fold from your hips.
Bring your fingertips in line with the toes. Press your palms flat to the mat if you can. You can use blocks under your hands here if they don't reach the floor.
Bend the knees a little bit so that they are not locked.
Bring your weight a little bit forward into the balls of your feet so that your hips stay over your ankles.
Let your head hang.
Inhale and place your hands onto your hips, press your tailbone down and contract your abdominal muscles as you rise up slowly.
Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain. It opens the chest and the front of the body.
Place your palms flat on the ground directly under your shoulders. Bend your elbows straight back and hug them into your sides.
Pause for a moment looking straight down at your mat with your neck in a neutral position.
Inhale and lift your chest off the floor. Roll your shoulders back and keep your low ribs on the floor. Make sure your elbows continue hugging your sides.
Keep your neck neutral. Your gaze should stay on the floor.
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As you perform SetuBandhasana, also known as Bridge Pose, you will become more alert in both body and mind. This rejuvenating backbend will open your chest up and keep your spine flexible.
Lie on the floor, bend your knees, and set your feet on the floor, heels as close to the sitting bones as possible.
Exhale and, pressing your inner feet and arms actively into the floor, lift the buttocks off the floor.
Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin.
Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck up into the torso.
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor
Corpse pose is essential to practice at the end of every yoga practice. This posture rejuvenates the body, mind and spirit while reducing stress and tension.
Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart.
Bring the arms a little away from the body, palms turned upward.
Relax the neck and allow it to turn to the side if it is more comfortable.
Close the eyes and focus the attention on the body, breathing normally.
Begin focusing on each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body.
Breathing properly contributes to the stress response which worsens with anxiety. Do not take breathing for granted, take out the time at the beginning and the end of any yoga session or just once in a day breathe deeply for at least 2-3 minutes and you can see the difference without moving a muscle.
The short time effects of yoga can be felt through breathing techniques by learning to deeply breathe you not only allow your muscles to relax but you also feel equipped with other relaxation techniques like meditation.
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A regular and consistent yoga practice can do wonders for your health and over well-being. The pandemic has accelerated the need for physical activity, and no wonder, yoga has emerged as the preferred choice.
Sarvesh Shashi, Founder, SARVA lists the top mistakes beginner yogis often tend to make:
1. Don't over-exert yourself. If on a scale of 1 to 10 -1 being easiest and 10 being the toughest every asana need not be a 10. Some days an 8 feels like a 10 and on others, a 15 feels like an 8!
2. Don't hold your breath unnaturally unless the trainer specifically mentions this during practice. Breathe normally.
3. Avoid practicing yoga when you are exhausted, during illness, Yoga should make you feel the rush of happy hormones in the end, not entirely exhausted!
4. Do not practice alone. This one is more of a guideline. If you're a beginner, it's best to practice under someone's guidance. It is not advised to simply read and practice, it may lead to a muscle pull or discomfort. While practicing advanced postures for the first time, it's best to have someone assist you while doing these.
5. Avoid wearing tight clothes and do not wear shoes. Especially tight upper body clothing will restrict the movement of the rib cage and lung that would result in incomplete breathing.
6. Don't shower immediately, after a good sweaty workout, let the body dry normally and then shower for a normal cool-down of the body.
7. Do not perform inversion or 'feet up' asanas, during the menstruation cycle. Preferably perform relaxation and breathing techniques.
8. Do not perform any high-intensity workout post-yoga. Perform it before yoga practice for a better effect.
9. Avoid drinking too much water during the practice. You can have water at a moderate level just to overcome your thirst during practice.
Read More► Can Yoga Help With Fertility Issues?
If there is anything that the past one year has taught us, it is that the health of one's body and the mind are of paramount importance, and need more attention than we usually give. Getting some type of exercise for both has become vital, and one of the easiest ways to do both at once is to practice Yoga.
The quality of life in yoga is measured through the transformation of a well-maintained body with absence of illness and pain, tranquillity of mind, cultivation of energy and ultimately reaching higher levels of autonomy in your practice. Yoga has a very precise, direct and practical approach towards every instance of life and towards yoga practice. But Yoga is not just what you do on the mat, its guiding principles permeate within the very essence of being.
If you're really keen on starting, here are some easy, do-able tips that can get you started on a journey you will not regret taking. Suggestions by Sarvesh Shashi, Founder, SARVA:
1. Set a specific time, separate space and focus on the yoga practice preferable at a time when your body has good energy after a restful period. It may be in the morning or evening, this time differs according to everyone's schedule.
2. Practice on an empty stomach. Set the time for practice after 2 hours of any meal consumption. Small amounts of liquid can be consumed in these 2 hours.
3. Always practice yoga on a mat or blanket to avoid contact with the floor while practicing yoga for your own comfort. It aids in ease of practise, it is easier on the joints and avoids energy transference on an otherwise cool floor.
4. Distractions are unavoidable, but setting up the practise in such a way that it's easier to focus on yoga for the whole duration is definitely possible. For example, maybe you can't put your phone on silent, but you can leave it in the adjoining room. Or maybe complete privacy may not be possible, but you can definitely invest in a good pair of noise cancelling headphones which will transport you into a space of focus while taking an online class.
5. Start the session with a good warm up to create good blood circulation all over the body before practicing asana for better results. Sun salutations are an excellent warm up before asana practice.
6. Pay attention to your breathing pattern for specific asana for an effective practice. Inhalation and exhalation patterns matter in each and every aspect of your practice. The wrong breathing patterns will cause cramps or pain or simply the inability to reach your true potential in the asana.
7. Be mindful of your injuries. If you've had a serious injury, severe pain or are recovering from a surgery, you may want to consult a doctor and of course inform your trainer of these injuries as well.
8. Practice yoga under the guidance of a Yoga Teacher. Whether you are practising in person or online with a group of friends, finding the right teacher is the best motivation you can get to continue your journey.
9. End the session with a proper cool down, relaxation and meditation for a refreshed finishing. Yoga is a psychophysiological art for the training of the mind which is just as essential as the body.
10. Lastly, be present every moment of the class. Thinking of cooking tonight's dinner or about the presentation that is due next morning will mar the experience of your Yoga workout. It's not easy, but that is why it is worth it.
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New Delhi, July 30 (IANS) The Central government is making all efforts to ensure the National Exit Test (NExT) to get a license to practice medicine in India, will be conducted in the first half of 2023 as per the roadmap, said Union Minister of Health and Family Welfare Mansukh Mandaviya on Friday.The Minister chaired a review meeting with the National Medical Commission (NMC) and discussed important issues of medical education.As apprised by NMC officials in the meeting, efforts are underway to ensure that the NExT will be conducted in the first half of 2023.To test the procedure and remove anxiety among medical students, a mock run is also being planned and will be conducted in 2022.It was also discussed that the results of NExT -- Step 1 and 2 -- will then be used for the qualifying final MBBS exam, to get a license to practice modern medicine in India and for merit-based allocation of post-graduate (PG) seats in broad specialties.Ways to make NExT an examination of world class standards were also discussed.The importance of the NExt exam lies in the fact that it will be the same for everyone whether trained in India or any part of the world and hence it will solve the problem of foreign medical graduates (FMGs)/mutual recognition.Addressing the meeting, Mandaviya emphasised that the Union government is committed to creating quality medical education and transparent examination infrastructure and health services and is working with all stakeholders to achieve this objective.The NMC has been established by an Act of Parliament known as the National Medical Commission Act, 2019, which came into force on September 25, 2020 with the objective of improving access to quality and affordable medical education, ensuring adequate and high-quality medical professionals in all parts of India and to provide equitable and universal healthcare.The broad functions of NMC include laying down policies for maintaining high quality and standards in medical education and making the necessary regulations.It also includes laying down policies for regulating medical institutions, medical research and medical professionals; assessing the requirements in healthcare, including human resources for health and healthcare infrastructure, and developing a roadmap for meeting such requirements.It also ensures coordination among the autonomous boards.The NMC also acts as the appellate jurisdiction with respect to decisions of autonomous boards and lays down policies and codes to ensure observance of professional ethics in the medical profession and promotes ethical conduct during care by medical practitioners.--IANSsk/khz/bg
Yoga can help you manage stress, and the best part is it does not take a lot of time. You don't have to spend hours on the mat or invest years in learning complicated postures. Instead, by simply taking out a few minutes every day, you can reduce your stress levels and improve your quality of life. A key component of yoga is that it empowers you to manifest these changes in your breath.
By changing the speed, pace, and quality of your breath, you can calm down your nervous system, thereby moving your body from a state of stress to one of relaxation. Namita Piparaiya, Yoga and Ayurveda Lifestyle Specialist, Founder -- Yoganama, shares three simple techniques that can help you:
1. Start with the Palming Technique
Palming is very useful for eye fatigue and stress from looking at a screen for long hours. Rub your palms together to find some heat, and then gently cup your eyes, creating a hollow dark space around them. Relax your forehead, eyes, and neck as you hold this for a few breaths.
You can follow this up with a gentle head massage, particularly focusing on the eyebrows, temples, and forehead. Then bring your hands in front of you as you open your eyes with a few gentle blinks looking directly at your palms. If you're doing this outdoors, you can also look far into the distance. Taking a few moments to look outside, preferably at some greenery or standing by the window and looking outside in natural light, is also very helpful.
2. Do Some Deep Breathing
When you are emotional, stressed, or physically tired, your breath becomes shallow and loses its rhythm. The good thing is that this is a two-way street. By consciously relaxing your breath and bringing it to an even pace or rhythm, you can reduce your stress levels. This is important because we spend a lot of our modern-day life in a stressed and hyper state, making it even more necessary to make time for activities that counter stress. Deep belly breathing or Diaphragmatic is just the technique you need as you can do it anytime you're on an empty stomach. Just remember not to become overly conscious of the breath and start forcing it to breathe deeply. By paying attention to the breath, you will naturally slow it down. Immerse yourself in the beautiful experience for 3 minutes, three times a day.
3. Practice Stillness
After some deep breathing, the mind naturally comes into a calmer state, and that's a great time to practice meditation. You can do this by choosing an object of meditation; it could be a deity, a symbol, an affirmation, a mantra, a chant, or even your breath. And try to spend at least 3 minutes observing the nature of your object, introspecting on its meaning, or simply trying to maintain your attention on it. For example, if you've chosen the breath as your object of meditation, try to take five slow breaths without getting distracted. If you do get distracted, which is very normal, start again at one and repeat till you've taken those five breaths with your attention intact.
In this way, you can integrate yoga into your everyday life. These techniques are simple, don't require any equipment, and can be done anywhere. But they are immensely powerful, and you will start to see the difference within a couple of weeks of practice.
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